Seasonal Affective Disorder (SAD), also known as "Winter Blues", occurs when a person experiences depressive symptoms during specific times of the year, usually in the winter months. Symptoms typically begin in the fall when weather and daylight change. For most people, it lasts through the entire winter. The way that SAD differs from depression is that the depression can occur at any time of the year. The symptoms, however, are similar in both conditions, in that people with SAD experience depression, including difficulty sleeping, sadness, low energy levels, irritability, and an inability to concentrate. There are many ways to treat seasonal affective disorder and it’s important to find the right treatment or combination of treatments that work for you. Examples of treatments include: using light therapy, exercise, medication, psychotherapy, and dietary supplements.

Steps

1

Understand what triggers the condition.

SAD is associated with low light levels that occur during the winter months. SAD sufferers may have increased melatonin levels during these months, causing low energy levels. When people are exposed to sunlight, the hormone serotonin is higher.

The disorder may have a genetic component since it seems to run in families.

It has been shown that altered Circadian rhythms occur in people with SAD.

Those with anxiety disorders, chronic fatigue syndrome and fibromyalgia may be at increased risk for SAD.

SAD is more prevalent in colder climates.

2

Use light therapy. Light therapy is shown to change chemicals in the brain linked to mood. It isn’t clear exactly how light therapy works, however, it is used frequently and seems to help many people with seasonal affective disorder.

Use a light therapy box. These are specifically designed to treat SAD. You simply sit a few feet away from it so that you are exposed to bright light.

Make your environment sunnier and brighter. Open blinds, add skylights and trim tree branches that block sunlight. Sit closer to bright windows while at home or in the office.

Spend time outside. Take a walk, eat lunch at a park, or just sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning. Even in colder climates, a small amount of sunshine daily can be helpful. Bundle up on dry days or sit by a fire when it’s extremely cold.

3

Exercise regularly. Physical exercise helps relieve stress and anxiety, both of which can increase SAD symptoms. Being more fit will also help lift your mood and help you to feel better about yourself.

4

Take your medication. Your doctor may recommend medication if your symptoms are severe. Usually a combination of medication and other treatments are recommended since the medication may not completely eliminate the problem. Medication commonly used to treat SAD include: Buproprion (Wellbutrin XL), paroxetine (Paxil), sertraline (Zoloft), fluoxetine (Prozac, Sarafem) and venlafaxine (Effexor).

Your doctor may recommend starting treatment with an antidepressant before your symptoms begin each year. He or she may also recommend that you continue to take antidepressant medication after your symptoms normally go away.

It may take several weeks to notice full benefits from an antidepressant. You may also have to try several different medications before you find one that works well for you and has the fewest side effects.

5

See a therapist. Psychotherapy can be beneficial for most people with seasonal affective disorder. Although some believe it is related to a biochemical process, your mood and behavior can add to symptoms. It can help you to identify and change negative thoughts and behaviors that may be making your symptoms worse. Coping mechanisms are also taught which can help you manage your seasonal affective disorder symptoms.

Ask your doctor for someone who specializes in SAD or who deals with it on a regular basis.

Make sure to keep your appointments, even when you are feeling better.

6

Try alternative treatments such as dietary supplements. Many over the counter dietary supplements are available to treat various mood disorders and are helpful for some people.

St. John's wort. This herb has traditionally been used to treat a variety of problems, including depression. It may be helpful if you have mild or moderate depression.

Melatonin. This natural hormone is thought to help regulate mood. Seasonal changes may affect the level of melatonin in your body.

Omega-3 fatty acids. Studies show that Omega-3 fatty acid supplements can relieve depression symptoms in some people. You can purchase these in supplement form or try to increase it you’re your diet. There is not a specific amount recommended in regard to SAD. For most people a supplement is an easy way to assure you are getting a higher amount than normally found in your diet. Sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. It is also found in flaxseed, flax oil and walnuts.

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Tips

A thorough assessment should be done by a licensed professional who will typically look at the nature of the symptoms, and whether or not those symptoms are interfering with daily life at work, school or home.

Warnings

Make sure to ask your doctor before starting any treatment method for seasonal affective disorder. When using dietary supplements, ask your pharmacist about potential side effects and drug interactions they may have.